Half of us will be given a devastating diagnosis of cancer at some point in our lives. But despite the gloomy predictions, there are many simple steps we can adopt to reduce our risk!
A new guide, compiled by the World Cancer Research Fund, sets out the everyday changes that could dramatically help stave off the disease. Here is a selection of the team’s recommendations, from the types of snack you eat, to swapping salt for spices.
Scrub the house
Even something as mundane as housework can help prevent cancer. Research shows being regularly active or doing exercise has a direct role in preventing some cancers such as bowel and breast. Scientists are still investigating exactly how physical activity reduces cancer risk, but studies show regular activity can help keep hormone levels healthy.
Munch on carrots
Munch on carrots
There’s nothing wrong with having a snack – just as long as it’s the right type. Eating just 100 calories more than you need every day can lead to a weight gain of kg a year. And being overweight or obese is linked to 10 cancers, including bowel, breast, and liver. You don’t need to cut out the snacks though – just swap them for healthy, low calorie ones.
Ditch white bread
Swap white bread, pasta, or rice for wholegrain varieties to up your fibre intake. Fibre helps us feel fuller for longer, making it easier to maintain a healthy weight and reduce the risk of weight-related cancers. It also helps food to move more quickly through the digestive system and reduces the risk of bowel cancer. A medium slice of wholemeal bread contains around 2.5g compared to just 1g in white bread.
Swap salt for spices
Swap salt for spices
Eating too much salt can increase your blood pressure, but also increases the risk of stomach cancer. Scientists believe this may be because salt damages the lining of the stomach. Gradually reduce, then cut out, the salt you add to your food. Instead, use spices, herbs, garlic and lemon to flavour your food without relying on salt. Black pepper, chilli powder, ginger and herbs such as basil and bay leaves all add flavour to food quickly and easily.
Go veggie one day a week
There is strong evidence that eating a lot of red meat increases the risk of bowel cancer. One possible reason for this is that the compound that gives red meat its colour, haem, may damage the lining of the bowel. There is also strong evidence that processed meats (e.g. bacon, ham) are a cause of bowel cancer. One way to cut down is by having one meat-free day a week – try being vegetarian for the day, or opt for fish.
Always stand up while chatting on the phone
Stay active
Just 30 minutes a day of physical activity could really help cut your cancer risk. Not only does it help us stay in shape – reducing the risk of weight-related cancers – it can also strengthen the immune system and help keep the digestive system healthy. Even little things like walking while chatting on the phone, using the stairs instead of the lift, or parking the car a little bit further away from the shops. The more you do, the lower your cancer risk becomes.
Ditch the TV box for an evening walk
Time spent watching television, reading, and being on the computer can all add up. Try to swap some of these sedentary activities for more active ones like going for a walk after dinner instead of switching the television on. By watching half an hour less television at night and going for a walk, you’re getting your minimum 30 minutes of physical activity a day.
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